Just what the doctor Rx'd Workouts
Need a training program?
We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!
Training programs-
-
Deload week snatch training Workout
5x1 (use light weight, focus on speed and balance!!)
5x1+1 (use light weight, focus on speed)
-
Accessory work Workout
-
-
Takomo Gymnastics Workout
A.) Rope climb technique
-normal/ legless4 rds
Ring Push-up support hold 15-20 sec
Rope climbs 1-3 reps
Seated pike leg lifts 10- 20 reps
rest 1 min after each round -
Hammer Time Workout
For time:
21 - 15 - 9
Dumbbell snatch (22,5/ 15 kg)
Box jumps
Push upsTime cap 12 minute
-
Optional accessory Workout
Optional Accessory:
GYMNASTIC STRENGTH
3x15sec Flutter Kicks, 45sec rest
RPE 3 to 4
-
Weighted box step-up 5x10 (5+5) Strength
Box step-up with extra weight. Five sets of ten, five for each leg.
-
Barbell bicep curl Strength
In 6sets, start with empty barbell and build up to days max 10reps.
Rest 60sec between sets. -
EMOM 12 (4 rounds) Workout
1) 9 Strict chin-ups
2) 15 KBS (US), choose weight
3) 21 Push-ups
Alternate btw 1, 2, 3.